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Feb.19.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Start with 3 min bike or row, building in intensity every 30 sec.

-5/5 wrist circles in tabletop position (clockwise and counterclockwise)

-10 elbow punches

-5 inch worms

-10 clean deadlifts

-20 mountain climbers

-5+5 hang high pull + muscle clean

-10 alt cossack squats

-5 power clean

-10 lateral jumps over BB

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

3 Power Cleans

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon (Time)

FOR TIME

30-20-10

Burpee Over the Bar

Power Clean (135/95)|(95/65)

12 min cap

Metcon (No Measure)

CORE FINISHER

NOT FOR TIME

30 Barbell Roll-Outs